Week 1
1
2
3
4
5
6
7
Week 2
8
9
10
11
12
13
14
Week 3
15
16
17
18
19
20
21
Week 4
22
23
24
25
26
27
28
Day 1
Muscle/Movement STR Endurance
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7 Step Warm up Legacy 2 WM
Horizontal
Rub and Scrub Sternum/Clavicle
Set time time Tempo
1 1 min controlled
Child’s Pose to Cobra
Set reps
1 10
Half Kneeling Lateral Frog
Set reps time Tempo Rest
1 5 ea controlled 10 sec
Band Overhead Press Outs with Step
Set reps Tempo Rest
1 10 controlled 10 sec
Crab Single Leg Squat
Set reps Tempo Rest
1 5 ea side controlled 10 sec
Band Bow and Arrow Quick Release
Set reps Tempo Rest
1 5 ea side explosive 10 sec
Body Clapping – Rib Cage/Arm Pits
Set reps
1 10
Workout Blocks
Tri-Set: DB Bench, Pulldown, KB Deadlift
Tri-Set x 2
DB Bench Press
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
KB Deadlift
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
AHHPS Tri-Set: Biceps, Push Up, Lunge
Tri-Set x 2
DB Alt Arm Curls
Set reps load Tempo Rest
1 15 light controlled 30s
2 15 light controlled 30s
Push Up
Set reps 0 Tempo Rest
1 15 controlled 30s
2 15 controlled 30s
DB Fwd Lunge
Set reps load Tempo Rest
1 8 ea side light controlled 30s
2 8 ea side light controlled 30s
AHHPS Movement Strength: Crawl, G2S, Shift
Tri-Set x 2
Crawl with Turn
Set time Tempo Rest
1 60s controlled 30s
2 60s controlled 30s
ā€œZā€ Get Up
Set reps Tempo Rest
1 8 controlled 30s
2 8 controlled 30s
Split Squat with T-Spine External Internal Rotation
Set reps Rest
1 10 2 min
2 10 2 min
Cool Down Blocks
Recovery
Horizontal
Z Sit KB Waiters Sit Up
Set reps
1 10
Seated Overhead Hand Iso Warding
Set reps
1 10
Foundation Building for Julian Day 1

Muscle/Movement STR Endurance

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today's Session includes both Muscular Strength Endurance and Movement Strength Endurance. The acute variables are set more for a de-conditioned client who is looking to improve overall work capacity.

3 Working Blocks are used, each in a Tri-Set formula to ensure more of an aerobic conditioning session and build local endurance to specific regions of the body.

Add weight or volume to progress this session.

Warm-Up Blocks

7 Step Warm up Legacy 2 WM
Horizontal Loading

Pre upper body warmup for work out or work-in

Rub and Scrub Sternum/Clavicle
Set Time Time Tempo
1 1 min h:m:s h:m:s Controlled
ULT
Child’s Pose to Cobra
Set Reps
1 10
UMT
Half Kneeling Lateral Frog
Set Reps Time Tempo Rest
1 5 ea h:m:s Controlled 10 sec (h:m:s)
LLT
Band Overhead Press Outs with Step
Set Reps Tempo Rest
1 10 Controlled 10 sec (h:m:s)
ULT
Crab Single Leg Squat
Set Reps Tempo Rest
1 5 ea side Controlled 10 sec (h:m:s)
LMT
Band Bow and Arrow Quick Release
Set Reps Tempo Rest
1 5 ea side Explosive 10 sec (h:m:s)
LMT LAR
Body Clapping – Rib Cage/Arm Pits
Set Reps
1 10

Workout Blocks

Tri-Set: DB Bench, Pulldown, KB Deadlift
Tri-Set x 2

This Tri-Set focuses on LLT-based Pushing, Pulling and Bending to improve muscular endurance in the chest, back, and glutes/hamstrings.

LLT
DB Bench Press
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)
LLT
Lat Pulldown Wide Grip
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)
LLT
KB Deadlift
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)

AHHPS Tri-Set: Biceps, Push Up, Lunge
Tri-Set x 2

This Tri-Set enhances muscular endurance.

LLT
DB Alt Arm Curls
reps 15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 15 Light Controlled 30s (h:m:s)
2 15 Light Controlled 30s (h:m:s)
ULT
Push Up
reps 15
0
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 15 Controlled 30s (h:m:s)
2 15 Controlled 30s (h:m:s)
LLT
DB Fwd Lunge
reps 8 ea side
load light
Tempo controlled
Rest 30s
Bend your knee and hip to the same angle.
Set Reps Load Tempo Rest
1 8 ea side Light Controlled 30s (h:m:s)
2 8 ea side Light Controlled 30s (h:m:s)

AHHPS Movement Strength: Crawl, G2S, Shift
Tri-Set x 2

This Tri-Set focuses on developing Relative Strength, Odd-Position and Dead Strength.

UMT
Crawl with Turn
time 60s
Tempo controlled
Rest 30s
Set Time Tempo Rest
1 60s h:m:s Controlled 30s (h:m:s)
2 60s h:m:s Controlled 30s (h:m:s)
UMT
ā€œZā€ Get Up
reps 8
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 8 Controlled 30s (h:m:s)
2 8 Controlled 30s (h:m:s)
LAR UMT
Split Squat with T-Spine External Internal Rotation
reps 10
Rest 2 min
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Reps Rest
1 10 2 min (h:m:s)
2 10 2 min (h:m:s)

Cool Down Blocks

Recovery
Horizontal Loading

LMT
Z Sit KB Waiters Sit Up
Set Reps
1 10
ULT
Seated Overhead Hand Iso Warding
Set Reps
1 10